Strength
a) Push Press – 15 Min to Work up to a heavy single
b) Hollow Hold – 5×30-45 Sec
—Superset a/b in the beginning when weight is still light
Conditioning
For Time
40/32 Cal Ski
20 Push Jerks 155/105#
150m Sled Drag 90/60#
30/25 Cal Ski
15 Push Jerks 185/125#
150m Sled Drag 90/60#
20/16 Cal Ski
10 Push Jerks 205/135#
150m Sled Drag 90/60#
WOD Notes: Goal is 14-18 min. Ski should take about 3/2/1 min by round. Jerks should be done in 2-3 sets the first 2 rounds and 1-2 sets the last rd. Weight is 55/60/65% by rd.
Assistance
a) DB Lateral/Front/Rear Raises – 3×12 each
b) Hip Adduction (rower seat) – 3×10 each leg